Here are some straightforward and helpful meditation techniques that help me fit meditating into my schedule.
Meditation has helped me be more present and have better control over my overthinking tendencies. But, it’s not a very easy habit to pick up on, and it’s not for everyone.
A lot of people give up because they can’t quiet down their mind, but meditation still counts even if you’re battling your thoughts the whole time. You’re training your mind to redirect itself into the present moment. It’s not going to learn on the first few tries.
I’m writing this post to help you find a way to integrate meditation into your life. There are multiple techniques explained in this post and I hope you find it helpful.
Seated Meditation – How I Meditate
This is the traditonal version of meditation where you sit down with your eyes closed for 5+ minutes in stillness. The steps I include below is the exact steps I follow when I meditate. It helps me get into the right headspace to listen to my body and the present moment.
From what I’ve learned over the years, I came up with these steps to follow. I found this way to work out for me. You do not have to do these steps exactly as I do them. Use this as a guide and alter it to your liking and whatever works better for you.
*Important reminder* Your mind will wander! Random thoughts will come up, and that is OK. As long as you catch that you’re off track and redirect yourself to the present moment you are doing great. There will be days where it’s harder to redirect yourself, and that’s OK too. Be easy on yourself. Meditation is not easily mastered and you don’t have to have it “mastered”.
Steps:
- Sit or lay down on a mat, chair, your bed etc. with your back straight.
- Put on meditation audio, frequency music, or in silence
- I set my timer for 5-15 minutes depending on how much time I have
- Before starting timer, I take a few deep breaths to ease into the process and slow down my breathing
- Once the timer is set, close your eyes and begin pointing out in your mind what you hear, smell and feel. What sounds do you hear in your environment and surroundings? Simply state them without judgment or commentary, for example: “birds chirping, people talking, smell of food cooking, feel my hands on my knees, my butt on the mat”
- Then, do a body scan. It helps me to visualize an actual metal detector scanner going down from the top of my head to the bottom of my feet and stating how I feel in each part of my body. It might be difficult to point out how you feel but this can help you bring more attention to your body. For example, “scanning down my neck I feel tension, my arm is itchy, my stomach feels fine, or I don’t feel anything”
- Once you finish with that, you can solely focus on your breathing stating “in” as you breathe in, and “out” as you breathe out. You can lay one hand on your chest and one on your stomach, feeling how your chest inflates and deflates. Keep doing this for as long as you like. It helps you focus on one thing so your mind doesn’t wander as much.
- You can also state affirmations in your mind to help you get into a more positive, calm mindset. “I am calm. I am loved. I am protected. I am abundant in love, success and peace” Say whatever you want to the rhythm of your breathing. You can relate your affirmations to your breathing like, “(Breathing in) I take in love, (breathing out) I release fear”.
Observe your thoughts without judgement.
Do not judge your thoughts or yourself for getting off track or for whatever thoughts come to mind. Simply state: “I see/hear you, thank you goodbye”. It helps to visualize the thought as something passing by, like a cloud or a plane flying in the sky. I personally visualize the thought as words just popping up on a powerpoint slide moving on to a blank slide. This is an opportunity to visualize it in a way that will help you let them pass. No need to label them as good or bad, the thought is just a thought and you don’t have to attach a meaning to it.
Other ways to meditate:
The book Peace is Every Step by Thich Nhat Hanh includes various ways to meditate throughout daily life. This was the first book that got me into mindfulness and meditation. You can find these examples and much others in this book.
Walking meditation
- Use steps as a guide to how long you need to breathe in and breathe out. With each step you take, you count saying “In 1,2,3. Out 1,2,3”
- Another option is just go for a walk, take deep breaths for as long as you feel like. Walking in itself is a form of meditation.
- If you don’t have time, do a quick walking meditation when you’re walking to your car or walking into work.
Taking a moment
- Stopping wherever you are to take at least 3 deep breaths and stating gratitude for the present moment. What do you see around you? How does your body feel?
- Say outloud or in your head a list of things you’re grateful for, doesn’t matter how significant it is
Red Light/Ringtone/Washing Dishes Meditation
There are many opportunities in the day to redirect yourself into the present moment, especially when you’re rushing. When you’re rushing you’re thinking of where you got to go next, like at a red light. Instead of focusing on when it is going to turn green, use it as a reminder to take a few deep breaths and state “I am here in this present moment” or “Thank you red light”. Thanking the red light for being a reminder to be in the present.
You can also meditate when your phone rings. Take some deep breaths and then answer the call (this is something you can do if phone calls make you anxious). There is no need for urgency, keep yourself calm and in the present. Washing dishes can even be a form of meditation. Focus on the task of scrubbing and washing the dishes, let thoughts pass by without judgement and be in tune with the activity.
Be Present.
Meditating for brief moments throughout your day can be just as impactful as meditating for 15 minutes. Meditating a little bit a day is better than not at all, don’t be hard on yourself. With time you can increase your meditation practice, no rush.
I hope this helps you have an idea of how to start meditating. Take it slow and build up the minutes as you keep practicing. Thank you for taking the time to read this post, have a great day/night! <3